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You need to eat your calories about 60 minutes before you start your routine. A sufficient calorie intake does not mean eating to excess. You just need to consume enough additional calories on the days you exercise to provide your muscles with nutrition. Try to make it seem like you're bigger than you really are. Focus on your upper chest, back and shoulders and train them specifically. Your waist will appear smaller, making your overall body look larger. If you want more muscle mass on your frame, get enough protein. Protein is a primary building block for muscle. Not consuming enough of it can actually cause your muscles to deteriorate, which ruins your purpose of trying to bulk up in the first place. A good measure for your muscle building diet is a gram of protein every day for every pound of your weight. You must know your limits, but you shouldn't stop doing a set until you've lifted as much as you can. For every set, push to continue until you cannot continue with a single additional rep. If necessary, trim the length of each set as your body tires.